Smooth and Steady – Triplet Challenge

This Saturday's workout is a gymnastics and weightlifting triplet. It’s a 12-minute AMRAP consisting of 3 ring muscle-ups, 6 kettlebell snatches on the right arm, 6 on the left, and 9 GHD sit-ups. The goal is to scale the movements, weights, and volume appropriately so you can complete at least four rounds.

For the ring muscle-ups, scaling options include low ring transitions or a combination of pulling and pushing movements like pull-ups and ring dips. If you’re modifying the GHD sit-ups, V sit-ups are a solid substitute, as usual. 

Since we only have three GHD machines, access will be first come, first served. If you see an open machine, go for it. If not, hit your V-ups and keep moving.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 minute each:

- False grip ring rows
- Ring support/ with negative
- Russian KB swings/single-arm KB swings
- Hollow hold/hollow rock/hollow to superman roll

Tech

- Muscle-up low transition drill
- KB snatch
- GHD/V sit-ups

WOD

12 minute AMRAP
- 3 ring MU
- 6 right KB snatch @1/1.5 pood
- 6 left KB snatch @1/1.5 pood
- 9 GHD sit-ups

Cool Down